1/29/2018

A. Squat Clean; 1.1.1.1.1 x 5 sets; rest 15 sec; rest 2min 
235lbs for each set

B. Back Squat; 6,4,2,15,15; rest 2min (15s = 55-60% of moderate 2) 
265 - 285 - 305 - 170 - 170

4 Sets, On the 5minutes: 
40 DU 
20 Db Snatch @ 50# 
20 Wall Balls 
20 Cal Row > 1250 cal/hour 
Set 1 - 3:08
Set 2 - 3:07
Set 3 - 3:11
Set 4 - 3:27
UB dubs, 10/10 on the db snatches and wall balls

4 Sets, on the 5minutes: 
40 DU 
10 DL @ 225# 
10 Thrusters @ 95# 
15 Cal Bike > 400 watts 
This was very, very rough. On the one hand, I held over 400 watts for each set on the bike, on the other the paces were horribly inconsistent and the bike just absolutely demolished me each set. I also took an extra 30 seconds between sets 3 and 4
Set 1 - 2:50
Set 2 - 3:08
Set 3 - 3:20
Set 4 - 3:50
Dubs were a mess for this, 5/5 on the deadlifts and thrusters. After set 2 I was pretty wiped out from the bike

1/28/2018

10min EMOM: 
3 Bar Muscle Ups 
8 Box Jumps @ 24"
Bar MU felt great today


6 Sets: 
9 S HSPUs 
13 C2B 
15 Cal Row 
rest 3min bw sets
Set 1 - 2:15, 3s on the sHSPU, 5/4/4 on the C2B, >1200 cals/hr on the row
Set 2 - 2:00, 3s on the sHSPU, 5/4/4 on the C2B, >1300 cals/hr
Set 3 - 2:01, 3s on the sHSPU, 5/4/4 on the C2B, >1300 cals/hr
Set 4 - 2:00, 3s on the sHSPU, 5/4/4 on the C2B, >1300 cals/hr
Set 5 - 2:00, 3s on the sHSPU, 5/4/4 on the C2B, >1300 cals/hr
Set 6 - 1:50, 3s on the HSPU, UB C2B, >1300 cals/hr on the row

1/26/2018

A. Squat Snatch; 3 TnG on the min for 8 minutes (135-155#) 
145lbs

B. Deadlift;; 8,6,4,20,20; rest 2min (20 = 50% of moderate 4)
315 - 345 - 365 - 185
I was worried my back would blow up during these, especially after the snatches, but it felt great and I didn't have any problems


2 sets:
50 double unders
12 burpees
40 wall balls @ 20# 
rest 4 min
2:52 - UB dubs, 20/20 on the wall balls
2:47 - UB dubs and wall balls


2 sets:
50 double unders
12 burpees
15 thrusters 115#
rest 4 min
2:37 - UB dubs, 5s on the thrusters
2:43 - 23/27 on the dubs (messed up, intended to go UB), 9/6 on the thrusters
The press portion of the thruster didn't feel so great after the the burpees and wall balls. I was trying to experiment with different ways to split up the thrusters while maintaining short rest breaks


2 sets:
50 double unders
12 burpees
20 OHS 75#
rest 4 min
2:33 - UB dubs, 10/10 on the OHS
2:25 - UB dubs, UB OHS

1/24/2018

I convinced some people from my gym to do this 17.2-ish work with me, so we did that this morning.
2 RFT: 
8 DB Power Clean @ 50# 
25' WL Front Rack @ 50# 
20 TTB 
3:34
5/3 on the DB reverse curls
12/8 on the first set of T2B, 15/5 on the second set
rest 4min 
2 RFT: 
8 DB Power Clean @ 50# 
25' WL Front Rack @ 50# 
20 Bar Muscle Ups
9:45
5/3 on the DB reverse curls
4s on the first set of bar MU, then 4/3 and a combination of 1s and 2s on the second set. Grip was definitely a huge issue on the second set of bar MU, I had planned on doing 4s as long as I could but it was grip fatigue issue rather than a capacity issue that resulted in sets of one or two. The first round took around 4:30 and the second around 5:15

A. STOH; 15 for time @ 165# x 3 sets; rest 2min 
The goal for these was don't pace and see what happens
Set 1) :32, UB
Set 2) :50, 10/5
Set 3) 1:31, 7/4/2/2

B. S HSPUs; AMRAP in 60 seconds x 3 sets; rest 2min
Set 1) 12 total (3/3/3/2/1)
Set 2) 10 total (3/3/3/1)
Set 3) 11 total (9/1/1) on this last set I wanted to see how many I'd get if I tried for the largest UB set I could 

1/22/2018

A. Squat Clean; 1.1.1.1 x 4 sets; rest 20 sec; rest 2min 
215 - 225 - 225 - 225
Tried to video these but my phone kept falling down. These felt pretty good

B. Back Squat; 8,6,4,20,20; rest 2min (20s = 50% of moderate 4) 
255 - 270 - 280 - 140 - 140
This was a little conservative, but movement quality felt good at these reps and weights so I didn't want to get too ahead of myself.


4 Sets: 
40 DU 
20 Db Snatch @ 50# 
20 Wall Balls 
20 Cal Row > 1250 cal/hour 
rest 3min bw sets 
3:28 for each set
UB dubs, 10/10 on the db snatches and wall balls. I kept the breaks on the db snatches and wall balls very consistent for each set.

4 Sets: 
40 DU 
10 DL @ 225# 
10 Thrusters @ 95# 
15 Cal Bike > 400 watts 
rest 3min bw sets 
3:10 - 30/10 on the dubs due to a mistake, 5/5 on the DL and thrusters
2:53 - UB dubs, 5/5 on the DL and thrusters
3:08 - UB dubs, 5/5 on the DL and thrusters
3:10 - UB dubs, 5/5 on the DL and thrusters
I kept the rest on the DL and thrusters pretty consistent, but the break between the thrusters and bike did get a little longer each set to ensure I kept the prescribed pace on the bike. For the last set the average wattage was over 450

1/21/2018

A1. Med Ball T-Spine CAR; 3 eac way x 3 sets; rest 30 seconds 
A2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -
B. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds
A1-B done, B was particularly weird and slightly difficult in regards to extending my arms in that twisted position

3 Sets:
7 Ub Ring Muscle Ups
14 HSPUs
21 Burpees AFAP
rest as needed 

UB MU and kHSPU each set

2:10 - 2:33 - 2:50

The burpees (to the new Open standard) were the hardest part, especially the press out from the bottom of the burpee to pop back up

1/20/2018

A. Squat Clean; 6 Singles @ 70-75%; rest 2min 

235lbs used for each single

B. Back Squat; 10,10,10; rest 2min 

245lbs each set

C1. Split Stance In Place RNT Squat; 10 reps/leg x 3 sets; rest 1min 
C2. In Place Elevated Bear Crawl; 10 steps/leg w Maximal Core Tension and Flat Back x 3 sets; rest 1min 
D1. Split Stance Db Power Snatch; 8-10 reps/leg x 3 sets; rest 1min 
D2. Stability Rolls; 6/side x 3 sets; rest 

C1-D2 done

20min Easy Bike

Done 

1/3/2017

A. Split Jerk Recoveries x 1.1.1 + 5 sec hold OH, rest 2-3 min x 4 sets
270lbs used for each set

B. Split Jerk; 5 singles @ 92% load; rest as needed 
270 - 270 - 270 - 270 - 270

C. Weighted pull up x3 + Strict Pull-up x6; 5 complexes; rest 2min
Used a 35lb kb


20min EMOM: 
Min 1: 6 DB Burpee Box Step Over @ 50# per hand 
Min 2: 4 Muscle Ups 
Min 3: 6 DB GTOH @ 50# per hand 
Min 4: 6-7 S HSPUs 
MU and sHSPU were feeling rough today

1/1/2018

10 Deadlifts for time @ 315# 
rest 30 seconds bw sets 
x2 sets
+ (rest exactly 2min bvw each "+" sign) 
10 Front Squats @ 205# for time 
rest 30 seconds bw sets 
x2 sets
+
5 Squat Snatch @ 155 for time 
rest 30 seconds 
x2 sets 
+
10 Thrusters @ 115# for time 
rest 30 seconds 
x2 sets 
+
30 Wall Balls for Time @ 30# 
rest 30 seconds 
x2 sets 
UB deadlifts
One set of UB FS, one set of 6/4
Singles on the snatches
UB Thrusters
Sets of 6 on the WB
Following the DL and FS, my back was extremely tight and it obviously had a pretty negative effect on the remaining work, especially with the snatches and wall balls. My first pull on the snatches felt pretty gross, and I missed two attempts because I couldn't keep the bar close to my body. Also, it is far more accurate to say I did 10 slow singles at 155lbs for the snatches and 10 slow sets of 6 for the wall balls rather than quickly working through the snatches or wall balls. As frustrating as today was, and how frustrating the 30lb wall ball sets have been, I've enjoyed this progression and I hope it continues or I get touches on something similar.